dumbbell decline shrug

TARGET: traps

EQUIPMENT: dumbbell

SECONDARY: shoulders, rhomboids

1. Set up a decline bench at a 45-degree angle.
2. Lie face down on the bench with your chest and stomach resting against it.
3. Hold a dumbbell in each hand with your arms fully extended towards the floor.
4. Keeping your arms straight, raise your shoulders towards your ears as high as possible.
5. Hold the contraction for a moment, then slowly lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.